Want To ‘Reduce’ Your Blood Pressure This Spring? A Doctor Shares 7 ‘Tasty’ Foods That Prevent Hypertension: Beets, Tangerines, More
March 28, 2025 by Faith Geiger
High blood pressure, or hypertension, is a serious health concern. Hypertension can contribute to an increased risk of heart attack, stroke, and heart failure. While there are many steps to take towards healthier blood pressure levels—including medication and stress management—switching up your diet is one of the best things you can do. Certain foods will contribute to higher blood pressure, but swapping them for healthier options can help relax blood vessels, improve circulation, and balance key minerals like potassium and sodium.
Christine Nwoha, MD (@adaezenwoha), recently shared a TikTok video highlighting seven delicious foods that can help lower blood pressure naturally. “Let’s talk about seven foods that are going to reduce your blood pressure,” she says. “Because you’re gonna eat anyways, you might as well eat something that’s gonna do something for you.” Here are the foods she recommends, from potassium-rich veggies to antioxidant-loaded fruits.
1. Avocados
"If you don’t like avocado, I’m gonna need you to like avocados," Dr. Nwoha jokes. "Avocados are number one. Why? Because they are full of potassium." She goes on to explain that potassium is essential for flushing excess sodium from the body, which helps maintain healthy blood pressure. "I need you to understand that potassium is the pickup man for sodium," she explains. "It helps scavenge extra sodium in your body and helps you pee it out. Just perfect for somebody who’s struggling with high blood pressure."
2. Beets
Beets are well-known for their blood pressure-lowering benefits, and Dr. Nwoha says that these are highly effective veggies. "They’re full of nitrates, and when you eat nitrates, they release nitric oxide in the vessels," she explains. "This nitric oxide works on the endothelium to help with dilation. When the vessels dilate, your blood pressure goes down." Perefect! As far as how to consume beets, she says you should "Figure out what works for you. Capsules may be easier, a powder might be easier to have on hand. But I will say, proceed with caution because beets have oxalates, and increased oxalates in food can lead to kidney stones." Got it!
3. Garlic
You know what they say: When you think you have enough garlic, add more. "I hope you are cooking with garlic because it lowers your blood pressure," Dr. Nwoha says. "And I’m not just talking about aged garlic. I’m talking about just regular old garlic." She explains that this beloved ingredient contains allicin, a compound that helps produce hydrogen sulfide and nitric oxide, both of which relax and dilate blood vessels. "That reduces your blood pressure," she explains. "It also inhibits the ACE enzyme."
4. Dark Chocolate
Good news for chocolate lovers! This sweet treat could do wonders for your health—including your blood pressure. "Dark chocolate is full of flavonoids," says Dr. Nwoha. "These flavonoids are great for reducing blood pressure. Now, you need to know that it’s chocolate, so please eat in moderation. And it needs to be dark chocolate—anything 72% or greater." We can definitely get behind that!
5. Leafy Greens
Don't forget to eat your greens! "I know y’all didn’t think I was gonna get through this list without talking about some leafy green vegetables," Dr. Nwoha jokes. "Not only are they rich in potassium, but they have magnesium as well." Magnesium comes with many benefits, including the fact that it "helps to keep your potassium up." Dr. Nwoha explains "Magnesium also works on the vessels to relax them, which lowers your blood pressure. So you get a 2-in-1—you can’t beat that." Her top picks for leafy greens? "Kale. Spinach. Arugula." Salad, anyone?
6. Berries
Searching for a healthy snack? Dr. Nwoha says you should reach for berries, especially if you want to lower your blood pressure. "Berries have flavonoids, antioxidants—particularly anthocyanins. They give them this bright, vibrant color." These antioxidants help dilate blood vessels, improving blood flow and reducing blood pressure. Plus, berries contain resveratrol, another powerful compound that supports heart health and circulation.
7. Citrus Fruits
"Grapefruit. Oranges. Tangerines. Can actually lower your blood pressure," Dr. Nwoha tells viewers. "How? The same way a lot of the other stuff on this list did. The antioxidants. The vitamin C." This nutrient is crucial when it comes to repairing blood vessels damaged by high blood pressure, she explains. "You know when your vessels have a bunch of damage from high pressure, they start to constrict and clamp up. The vitamin C goes in there and reverses some of that so that your vessels can feel free and relax. Dilate, let that pressure go down." Plus, these fruits are delicious. What's not to love?